In the warmer seasons, fitness coach Klaus Reithmeier (38) gives free gymnastics in the English Garden.
It's currently on break, but that doesn't mean you have to be idle.
Three exercises to do at home.
First of all: The one-hour free fitness units in the Englischer Garten are not completely lost at the moment.
“From next Monday we will be online on our Facebook account Lederhosentraining and we will do our training online from 7 to 8 pm”, says the fitness coach and hopes that the Lederhosen training will continue in April in the English Garden.
The leather pants are only worn by the trainer, because they are quite uncomfortable for sports and can tear.
Fitness expert Klaus Reithmeier
But there is always a bit of time for a few exercises in between.
"It only depends on the motivation", explains the Berchtesgadener Reithmeier.
“First, make a plan: How much time can I invest per week?
Which sport do I like the most?
It is also important: do not overdo it at the beginning, but increase gradually.
If you are ready to enjoy the exercises, then you have done it. "
You don't have to undertake any high-performance actions.
“I love to go for a quick walk for a quarter of an hour in the morning every day - but every day has to be done, otherwise it won't help.
That brings an incredible amount for body and mind and gives energy and well-being for the whole day. "The three exercises in your own four walls that Klaus Reithmeier presents here are even easier:
Exercise 1: standing push-ups
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Exercise 1: Push-ups strengthen your stomach, chest, shoulders and arms
© Klaus Reithmeier / fkn
“Push-ups strengthen the stomach, chest, shoulders and arms in particular,” explains the expert.
And this is how it's done: Put your arms shoulder-width apart and armpit height on the wall, with your feet about a meter away from the wall.
Now move your body in a straight line to the wall, tensing your abdominal and gluteal muscles until your nose touches the wall.
As you exhale, push yourself back to the starting position.
Reithmeier recommends two to three sets of 15 repetitions, you can pause for one or two minutes between the sets.
"You can of course intensify the exercise by slowing down the pace further or doing the push-ups against a table or on the floor."
Exercise 2: squats on the chair
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Squats over the seat builds thighs and body tension
© Klaus Reithmeier / fkn
"Squats are a classic and mainly strengthen the thighs and buttocks," explains the Berchtesgadener.
You start by sitting on the front edge of a chair.
Reithmeier is, however, a piano chair, after all, the man is an avid piano player (“I like Billy Joel, for example”).
“The stand is hip to shoulder width, the back straight.
To do this, pull your shoulder blades back, make your neck long and tense your abdominal muscles. ”And now it starts:“ Stand up slowly and with conscious tension in your thigh muscles, while breathing out.
Lower the body until it lightly touches the chair.
Then get up again. "
Here, too, the following applies: two to three sets of 15 repetitions, here too there may be a one to two minute pause between the sets.
“If that's too boring for you, slow down the pace of the upward and downward movement to around two seconds each, do more repetitions and use extra weights.
I recommend dumbbells or a backpack full of books. "
Exercise 3: The aviator
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The “flier”: exhausting but effective.
© Klaus Reithmeier / fkn
“For this exercise, you can first lie down and relax,” the 38-year-old grins.
But you have to do something to strengthen your back, shoulders and posture.
“Put your toes up and spread your arms sideways.
Now slowly lift your upper body and arms a little while exhaling.
Keep your eyes on the ground.
Then go slowly down until your nose touches the ground. "
As usual, two to three sets of 15 repetitions and a break per set of between one and two minutes are advisable.
“You can intensify the exercise at any time.
I chose about two filled water bottles for resistance. "
Get pleasure?
On the homepage www.german-absineering.com and lederhosentraining.com there is more information and tips from Klaus Reithmeier.